Ukudla okunye kungasiza ekuqedeni ukuqothulwa, isimo esivamile esibonakala ngokunyakaza okuhamba phambili (futhi ngezinye izikhathi izigqoko ezinjenge-pellet ), kuyilapho ezinye ukudla zingalimaza. Nakuba ukuqothulwa kungadinga ukwelashwa kwezinye izimo, abantu abaningi bangathola ukuphumula ngokudla ukudla okuthile futhi balandele ezinye izindlela ezinhle zokunciphisa ukuqashwa.
1) Ukudla kwe-Fiber-Rich
Ukulandela ukudla okunamandla ekudleni okwenziwe nge-fiber kusiza ukuvikela ukuvimbela ukuqokwa, ngokusho kwamaNational Institutes of Health.
Ngokudla ama-gramu angu-20 kuya kwangu-35 nsuku zonke, ungasiza ifomu lesistimu yakho yokunciphisa izithambile, izithambile ezilula ezilula. I-American Academy of Family Physicians ikhuthaza ukunciphisa kancane ukudla kwakho kokudla okuphezulu-fiber ukuze kuvimbele ukubhoboza, ukuchithwa kanye negesi.
Ukudla okuphezulu ku-fiber kubandakanya okusanhlamvu okuphelele njengelayisi obomvu, ibhali, ne-quinoa, imifino ethile kanye nezithelo (izithelo ezomisiwe ikakhulukazi), ama- flaxseeds , kanye nezithombo ezifana nobhontshisi nama-lens. Nakhu ukubheka inani le-fibre elitholakala ekudleni okukhethekile okungasiza ngokuqunjelwa:
- Ama-beybean (9.5 amagremu e-fibre per ½ indebe)
- izinyosi zezinso (8.2 amagremu we-fibre per ½ indebe)
- ama-bean pin (ama-7.7 amagremu e-fiber ngamakhekhe ½ indebe)
- ama-artichokes (6.5 amagremu nge-artichoke ngayinye)
- amazambane (4.8 amagremu kwelinye amazambane aphakathi)
- amapheya (4.4 amagremu kwelinye elilodwa eliphakathi kwe)
- ama-peas aluhlaza (4.4 amagremu ngayinye indebe ½)
- ama-raspberries (ama-4 amagremu ngendebe ngayinye ye-½)
- umlimi owuncoma (3.8 amagremu ngayinye indebe ½)
- ama-apula (3.3 amagremu ku-apula eyodwa ephakathi)
Abantu abanomzwelo ku-gluten kufanele bakhethe imifino nezithelo, i-quinoa, ubhontshisi nama-lentile, amantongomane kanye nembewu, nelayisi elibomvu, futhi ugweme okusanhlamvu njengokolweni, ibhali, ne-rye. Ama-oats angase amukeleke uma ayi-gluten eqinisekisiwe.
Uma ukwandisa ukudla kwakho kokudla okuphezulu, kubalulekile ukuphuza uketshezi oluningi.
Ama-liquids asiza umzimba ukuba ugwebe i-fiber futhi unikeze usizo lokuqothulwa ngokufaka iziqu eziningi. Hlela izibuko eziyisishiyagalombili zamanzi ngosuku.
2) Ukudla kwe-Magnesium-Rich
Kunobufakazi bokuthi ukuhamba ngaphansi kwe-magnesium kungandisa ingozi yokuqothulwa kwakho. Ngokwesibonelo, isifundo se-2007 samantombazane angu-3,835 eshicilelwe kuyi- European Journal of Clinical Nutrition sathola ukuthi labo abanesidumbu se-magnesium esincane kunazo zonke babengase babe nesibindi.
Amadoda amadala aneminyaka engu-19 kuya ku-30 adinga 400 mg we-magnesium nsuku zonke, kanti amadoda aneminyaka engama-31 kuya phezulu adinga i-420 mg. Abesifazane abadala abaneminyaka engu-19 kuya kwezingama-30 badinga 310 mg nsuku zonke kanti abesifazane abaneminyaka engu-31 nangaphezulu badinga 320 mg.
Nasi uhlu lwe-magnesium-rich rich foods that can help fight the constipation:
- ama-alimondi (80 mg we-magnesium nge-ounce)
- i-cashews (75 mg we-magnesium nge-ounce)
- isipinashi esiphekiwe (75 mg we-magnesium per ½ indebe)
- i-shredded cereal (55 mg we-magnesium ema-biscuits amabili angama-rectangular)
- i-oatmeal esheshayo eyakhiwe ngamanzi (55 mg we-magnesium indebe)
- amazambane abhakawa ngesikhumba (50 mg we-magnesium kwelinye amazambane aphakathi)
- ama-peanut (50 mg we-magnesium nge-ounce)
- i-lentile ephekiwe (35 mg we-magnesium per ½ indebe)
- ibhotela ye-peanut epholile (25 mg we-magnesium ngalinye isipuni)
Ukudla Okumele Kugweme Ukuxoshwa Kwempahla
Ukusika ngokuhlanjululwa, okusanhlamvu okucutshungulwa njengelayisi omhlophe, isinkwa esimhlophe kanye ne-pasta emhlophe futhi ukufaka esikhundleni sawo wonke okusanhlamvu kungakhuphula i-fiber yakho yokudla futhi uvikele ngokumelene nokuqothulwa.
Ukunciphisa ukudla kwakho kwamafutha, kuhlanganise ushizi, i-ayisikhilimu, kanye nokudla, kunganciphisa ingozi yokuqothulwa kwakho. Ngaphezu kwalokho, kubalulekile ukunciphisa ukuphuza utshwala kanye ne-caffeine elineziphuzo ezifana nekhofi, itiye, i-soda neziphuzo zamandla. Lokhu kudla kungakhuthaza ukuphelelwa amandla kwamanzi, okungase kuqale ukuqothulwa.
Ukusebenzisa Ukudla Ukuqokwa
Ukwelapha ukuqothulwa ngokuphumelelayo, kubalulekile ukuhlanganisa ukudla okuphezulu ezintweni ezicebile ze-fiber ngezinguquko ezithile zokuphila ezifana nokuzivocavoca njalo nokudla okwanele kwamanzi. Kwezinye izimo, abantu bangase badinge ukwelashwa okuqhubekayo njengama-herbal or prescription laxatives noma i-biofeedback.
Uma ukudla nokushintsha kwendlela yokuphila yedwa kuhluleka ukunciphisa ukuqotshwa kwakho, khuluma nodokotela wakho mayelana nezinye izinketho zokwelapha. Ukwelapha isimo futhi ukugwema noma ukubambezela ukunakekelwa okujwayelekile kungaba nemiphumela emibi.
> Imithombo:
> I-American Academy of Family Physicians. "I-Fiber: Indlela Yokukhulisa Inani Ekudleni Kwenu". Disemba 2010.
> Murakami K, Sasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi M; Ama-Freshmen ku-Dietetic Courses Study Ii Group. "Ukubambisana Phakathi Kokudla Kwe-Fiber Diet, Water and Magnesium Ukuqokwa Nokusebenza Phakathi Kwabesifazane abaseJapane abasebasha." I-Eur J Clin Nutriti. 2007 Meyi; 61 (5): 616-22.
> Murakami K, Sasakii S, Okubo H, Takahashi Y, Hoso Y, Itabashi M; Ama-Freshmen ku-Dietetic Courses Study Ii Group. Ukuzibandakanya Ukudla Nokusebenza: Ukufundwa Kwesiphambano Sabantu Aba-3 835 AbaJapane Abadala abaneminyaka eyi-18-20. "J Nutr Sci Vitaminol (Tokyo). 2007 Feb; 53 (1): 30-6.
> I-National Digestive Diseases Information Clearinghouse. "Ukuqokwa". I-NIH Publication No. 07-2754. Julayi 2007.
> Ihhovisi Lokudla Kwezondlo. "Magnesium."